🍩 July Notes

 Lbs: 149!!!!!!!!!!!

Notes:

- added one more JR sesh for a total of 3, 20 min

- reduced lift to 30 min

- upped WO days from 4 to 5

TS302a/jr20/wd2

  wd2

+

TS302a:

.ATG split squat (4r tot) #10s x 10/10

sb curtsey #25 x 8/8

kb swings #50 x 20

rest 30x2/1min rest

--

kb front squat incl #30 x 10

sngl glute press elev #20 x 8/8

sumo jumps x 20

rest 30x2/1min rest

--

sngl leg ext #30 x 8/8

sngl kb dL #40 x 8/8

TRX mtn climbers x 30

rest 30x2/1min rest

--

JR20: 10/30x30

🍹 TB20

2 min z warm up 

+

sb (sm h20) side lunge x 10/10

sngl leg dL/dbl row x 10/10

plank elbow drops x 8/8

alt front lunges sb x 20

SLPD blue x 15

jump squat (green) x 20

#r = 3

🍹 JR20

 JR20: 10/50

🍹TB20

 2 min Z warm up

+

20min AMRAP

lg h20 bag goodmornings x 15

trx tricep press x 8

jump jack press w/ sm h20 bag & green band x 20

Ab splitters x8

lg h20 bag back squats x 10

inv row x 10

r = 4 1/6

+

hike

🍹 JR20

 JR20: 5/25

+

hike

🍹 TB20

2min Z warm up

+

20min AMRAP

elbow side plank/dip/leglift x 8/8

TRX pistols x 8/8

HSCTs x 10

sm H20 bag jump lunges x 20

reverse plank knee tucks x 20 alt

band/sm h20 bag curtsey x 10/10--10/10--8/8

r = 3 2/3

+

hike

JR20/wd2

 JR20

+
wd2

***off to seattle!***

🔺TS302a/jr20/wd2

 wd2

+

TS302a:

.ATG split squat (4r tot) #10s x 10/10

sb curtsey #25 x 8/8

kb swings #50 x 20

rest 30x2/1min rest

--

kb front squat incl #30 x 10

sngl glute press elev #20 x 8/8

sumo jumps x 20

rest 30x2/1min rest

--

sngl leg ext #30 x 8/8

sngl kb dL #40 x 8/8

TRX mtn climbers x 30

rest 30x2/1min rest

--

JR20: 10/30x30

Jr20/TVA/wd2

 Wd2

+

Jr20: 5/30

+

TVA v 8

TS301a/jr20/wd2

 wd2

+

  wd2

+

TS30G101a

Sngl leg ext machine #30 x 8/8

Band asst pistols #6 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

*sngl leg DL #40 x 10/10 *rear delt issues AGAIN :(((((   

Db walking lunges ##17.5s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

kneeling kick backs G/#15 x 8/8

Bb seated good morning #30 x 10

side lunge jumps (g )x 20

Rest 30s x 2

-- rest 1 min

+

jr20 10/50

g1/5rft1

 g1:

L: 8,9,910c proj completed!, 10c clean, 

TR: comp route 10a/b

L: comp route 10c/d, 10a

8 climbs!!!
--

5rft1

TVA/wd2

 Wd2

+

TVA v 8

g1/5rft2

 5rft2

===

g1:

Auto:7

L: 8,9,10c (1t), 10d (1t), 10c/d (1t), 10a

7 CLIMBS! w00t!

TS301b/jr20/wd2

 wd2

+

ATG split squat #10s x 10/10

elev dL #80 x 10

jack/jump tuck x 20

rest 30s x2/1min x 1

--

kB sumo #80 x 10

sb/b glute press/abd (green) #70 x 10

twisted climbers x 20

rest 30s x2/1min x 1

--

split squat #20s x 8/8

ugi sngl leg glute press #20 x 8/8

ugi pogos #10 x 8/8

rest 30s x2/1min x 1

+

JR20: 5/25

JR20/11mile rez

 jr20L 5/25

+

19k steps at 11 mi camping trip shuttling stuff into campsite

(back sunday)

G1 auto/5rft2

 G1 auto

7, short 8x4, 9, 12b-attempt>11c-1/2>9top 1/2, 10d, 10b

--

5rft2

🎆 JR20/TVA?WD2

wd2

+ 

JR20: 5/40 x27

+

TVA v 8

TVA/wd2

 TVA v 8

+

Wd2

TS301a/jr20/wd2

  wd2

+

TS30G101a

Sngl leg ext machine #30 x 8/8

Band asst pistols #6 x 8/8

dyn band squats x 20 green

Rest 30s x 2

-- 1 min rest

*sngl leg DL #40 x 10/10 *rear delt issues AGAIN :(((((   

Db walking lunges ##17.5s x 16tot

Plank jax (green) x 20

Rest 30s x 2

-- rest 1 min

kneeling kick backs G/#15 x 8/8

Bb seated good morning #30 x 10

side lunge jumps (g )x 20

Rest 30s x 2

-- rest 1 min

+

jr20 5/35